LINS FITT – Functional Fitness
DAILY MINDSET
“The man on top of the mountain did not fall there” – Vince Lombardi
When we see the best of the best compete, they seem to make it look effortless. So effortless, they get labeled with terms like “naturally talented” or “gifted”.
But this couldn’t be farther from the truth. As Vince Lombardi writes, they didn’t and fall into excellence by chance.
The hard truth is that they have worked harder than us. It’s not because they were born with it, or because they received it by chance. It’s because they earned it. They climbed the mountain… there’s only one way up.
This isn’t intended to be demoralizing… it’s quite the opposite. It’s empowering. It’s proof that we too can climb, if we so choose to put in the work. That discipline and commitment over time can get us there.
It doesn’t matter where you started. And it doesn’t even matter where you are right now. All that matters, is where you want to go, and how hard you are willing to work for it.
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
Buddy 1:
Increasing Intensity Each Minute:
3 Minute Row
Buddy 2:
3 Minutes For Quality:
3 Inchworms
5 Barbell Rows or Ring Rows
10 Air Squats
Switch stations at 3 minutes
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press + Reach
5 Romanian Deadlifts
5 Front Squats
Teach/Skill
TEACHING
TOES TO BAR & DEADLIFTS
Lats
The focus today on both the toes to bar and deadlift is lat engagement. On the toes to bar, the lats are responsible for keeping the rhythm of the kip swings. If the lats don’t do their job, we end up swinging all over the place. In the deadlift, the lats are responsible for keeping the barbell close to the body. If the lats aren’t working here, the bar can float away from the body – making the weight harder to control and likely causing athletes to round their backs.
We’ll use 2 banded drills to reinforce proper lat engagement. See the daily video for a visual of these teaching points.
Toes to Bar Movement Prep
15 Banded Kip Swings
10 Kip Swings (No Band)
5 Knees to Chest
3 Toes to Bar
Toes to Bar Movement Subs
Reduce Reps
Feet as High as Possible
Knees to Elbow
Knees to Chest
Deadlift Movement Prep
30 Seconds Banded Deadlifts (Each Partner)
30 Seconds Deadlifts (No Band)
Build to Lighter Barbell Weight
PRACTICE ROUND (28:00 – 35:00)
1 Round
5 Toes to Bar
5 Deadlifts (Lighter Weight)
5 Lateral Barbell Burpees
Build to Workout Weight
1 Round
3 Toes to Bar
3 Deadlifts (Lighter Weight)
3 Lateral Barbell Burpees
Daily Video: https://www.youtube.com/watch?v=VgqIj7VW48M&feature=youtu.be
WOD: Metcon (Time)
“Always Remembered”
Teams of 2:
Buy-In: 2001 Meter Row/ 1000m Run
4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash Out: 2997 Meter Row/1500 Run
ROPE CLIMBS
Movement Subs
Reduce Reps
5:1 Kipping Pull-ups or Ring Rows
3:1 of 1 Strict Pull-up + 1 Knees to Elbow
2:1 Seated Rope Pull
MEANING
“”Always Remembered”” is an annual partner workout we do on CompTrain to honor the victims of the 9/11/01 terrorist attacks on New York City
The 2001 meter row represents the year
The 4 rounds represents the four planes
The 9 Rope Climbs represents the month
The 11 Bear Complexes represent the day
The 2977 meter row represents the lives lost
GENERAL
We’ll grab a buddy and work hard for those who lost their lives 18 years ago today
This is a longer workout that takes between 35-45 minutes to complete
Teammates can split up the work however they see fit
ROWS
The Buy-In and Cash-Out rows only happen once
After completing the 2011 meter row, partners will work through the four rounds of rope climbs and bear complexes before finishing with the 2977 meter row
BEAR COMPLEX
1 Bear Complex: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press
The limiting factor on the barbell will likely be the push press or back rack push press
Choose a weight that you could complete 20+ push presses unbroken when fresh
If teammates are using different weights, it’s ok to use 2 barbells
ROPE CLIMBS
See “Teaching” for Rope Climb variations
DAILY VIDEO
Click Here
T/S: Warm-up (No Measure)
TEACHING (10:00 – 15:00)
BEAR COMPLEX
With a longer workout today, we’ll focus our efforts on the movement that is less familiar – The Bear Complex. Below are Rope Climbs subs for athletes to consider, but we’ll spend the teaching section on the Bear Complex. There are a few things we can think about on our bear complexes:
1. What is a Bear Complex?
1 Rep of a Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Rack Push Press
2. No Blending Movements
Let’s try to perform each movement completely without blending them together. For example, athletes should stand up all the way on the power clean before front squatting. No squat cleans. Athletes should also stand up all the way from the front squat before beginning the push press. No thrusters. And so on…
3. Alternate Versions
Bringing the barbell back down to back rack is a fairly awkward movement. We do not recommend that athletes who have no goals of competing in the sport of CrossFit bring the bar down to the back rack from overhead. Instead, we can keep everything in front of the body to take the risk out of the movement with the following complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press
4. Additional Safety
For athletes who do plan on bringing the bar down to the back rack from overhead, keeping a shirt on is a must. A sweaty bar meeting a sweaty body only increases the risk of the bar sliding off the body and the potential for a shoulder injury. A shirt is a barrier that helps the barbell stay put more effectively.
Movement Prep
3 Sets:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Rack Push Press
LINS FITT 